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"Quick" Energy Pick-Up Recipe to Eat before Dance or Training

Updated: Feb 16, 2023


Irish dance strength and conditioning, nutrition for Irish dance, what Irish dancers should eat

Need a quick pick-me-up before dance or training class?

We've got the perfect recipe for you from our Registered Dietician, Jess... Quick Energy Pick-Ups

I wanted to share a healthier version of a snack we made as kids. The combination of protein and carbohydrate in these tasty little bites would be a good snack an hour or so before dance or strength training class or right after. Two “pick-ups” with a glass of milk/soymilk should be just right to fuel your dancer!

“Quick” Energy Pick-Ups

Ingredients


Irish dance strength and conditioning, nutrition for Irish dancers, what Irish dancers should eat
  • 1 cup of “old fashioned” or steel cut oats

  • 1/3 cup flaxseed meal*

  • 2/3 - 1 cup nut butter (peanut, almond, cashew OR a combination OR use Sunbutter for those with nut allergies*)

  • Splash of vanilla extract

  • Pinch of salt, optional

  • 3-4 Graham crackers (crushed) or graham cracker crumbs

  • Mix-ins: shredded (unsweetened) coconut, dried fruit, mini chocolate chips, chopped nuts, etc.

Directions - Place oats in your food processor or blender and process until they are coarsely chopped. (If using a blender - after chopping oatmeal, place it in a bowl). - Add flaxseed meal, nut butter, vanilla, and salt and process (or mix in bowl) until the mixture is soft but not overly sticky **. It will likely become giant dough ball – that’s perfect!


Irish dance strength and conditioning, nutrition for Irish dance, what Irish dancers should eat

- Place mixture in a bowl and add the mix-ins (I always think it’s easier just to mix the dough with my hands at this point). - Roll the dough into balls (smaller than a golf ball) or use a cookie scoop.


Irish dance strength and conditioning, nutrition for Irish dance, what Irish dancers should eat

- Roll the energy bites in the graham cracker crumbs until they are nicely coated.


Irish dance strength and conditioning, nutrition for Irish dancers, what Irish dancers should eat

- Place the graham covered snacks on a parchment or wax paper lined cookie sheet/plate and refrigerate until they are firm enough to layer in a container or placed in a storage bag.

Quick Energy Pick Ups will keep for about a week in the refrigerator or a few months in the freezer… if they last that long☺. * For those with nut allergies: Always check labels of various seed containing products to ensure they are not made in a facility with nuts. ** The consistency of the mixture depends on two things: how finely/coarsely you chop your oats and the type of nut butter you are using. If your nut butter is “runnier” then start with 2/3 cups and go from there. To make the mixture more firm, add oats and to make the mixture softer, add nut butter.


Irish dance strength and conditioning, nutrition for Irish dancers, what Irish dancers should eat
Irish dance strength and conditioning, nutrition for Irish dancers, what Irish dancers should eat



Cheers!


Jessica Gahl, Irish dance nutrition, what Irish dancers should eat






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